Some thoughts and discussions from me.
Study Says: Weights Before Cardio to Burn More Calories
When you head to the gym for you workout, planning to do both cardio and resistance training separately, which do you typically do first? Do you choose it out of preference? Convenience? What if you knew one way would give you better results than the other?
I know there have been countless articles on this very topic, and I’ve always been in the camp that says strength training should be done before cardio for a couple reasons. 1) studies had shown that it was more effective for muscle growth and fat loss, and 2) If strength is done first, you have more energy to dedicate to proper form and less chance of getting injured.
Weights Before Cardio to Burn More Calories
However, a recent study conducted by a team of researchers from Western State Colorado University discovered that performing strength training before a cardio workout yielded a higher total calorie burn over the entire workout.
The Workouts
For this particular study, the cardio portion of the workout was a 30 minute moderate (50-60% of Heart Rate Reserve, HRR) intensity treadmill workout. The resistance training consisted of the following 8 exercises:
- lat pull down
- hamstring curl
- leg extension
- calf raise
- squat
- biceps curl
- triceps pull down
- bench press
– with 12 reps and 2 sets of all exercises.
The Results
The heart rate of the group when they performed cardio last had an average heart rate of 12 beats per minute higher than when they performed cardio first. This translates to a higher calorie burn per entire workout.
Naturally, if your goal is calorie burn during a workout, you would do strength training first, before cardio. But what if that’s not your main focus?
Well, if you focus is to keep your cardio workout at that moderate intensity, you might need to dial back the intensity on it – or move it to the forefront of the workout. The reason for the average higher heart rate is because that “moderate intensity” cardio workout turned into a more vigorous workload. In other words, performing cardio first helps to ensure that the intended intensity of the workout is the actual workout intensity.
So, should you do weights or cardio first? The answer to that question seems to be another question: What’s your desired outcome for the workout? Do you want to keep it moderate or more vigorous?
Again, that also depends on the type of cardio and strength training, and such was the case in the type of workouts in this particular study.
My Take
While workout sequencing is very important, especially with a client-trainer relationship, this study depended solely on physiological and physical findings. It didn’t take into account psychological or emotional responses.
My advice to you is to do whichever is of higher priority to you first. That way, if you happen to lose steam or run out of time for what comes second, you’ll at least have gotten your main priority checked off the list. Additionally, if cardio is your priority, sequencing it first will allow you to better control the desired intensity. As with weights, while RPE was slightly higher when done second in the study, it wasn’t enough to to affect desired intensity.
OR, you could bust out some metabolic resistance training and get your cardio and strength in at the same time, such as demonstrated in the workouts here, here, and here.
Cardio or weights first? Bottom line, as with most topics of this nature we discuss here: it’s completely dependent on your needs and goals.
I want to know how YOU do it:
When you split up cardio and weights in the same workout, which do you typically do first?
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I have been doing weights before cardio for a while now. I find I have more endurance and can perform the strength training better, and then hop on cardio. But, I also heard it burned more calories and I did like that benefit 😉
Heather @Fit n Cookies recently posted…Homemade Candy Loaded Cookie Cake- 2 Ways! {Recipe!}
I like weights before cardio. However… I just do what my sweet and awesome trainer tells me to. 😉
Brittany @ Delights and Delectables recently posted…Indian Summer Eats
Great post – I’ve read similar articles. I used to love cardio and do it all the time. But since I found out how much I love lifting weights, I feel like cardio sometimes takes a back seat. I do like a combination of strength and cardio. Lately, I’ve been a lifting snob and doing cardio at the end 🙂
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I LOVE your summary of the study results – so often, people try to say “THIS is the only way to train, look at this study.” But like you say, it depends on your goals. If I’m doing a tempo run, my goal is to become a better runner with a faster pace at lactate threshold – not to burn more calories – so I’d put my weightlifting after.
It’s seriously always an “it depends” answer when it comes to fitness!
I usually do cardio fit, on the basis that I’m afraid I won’t have energy after doing the strength portion!
Jen @ Bagels to Broccoli recently posted…Hemp Hearts Flourless Chocolate Chip Cookies
When I was consistently planning my own workouts and hitting the gym, the time that I had and what could be cut short was usually put at the end BUT I also believe it’s whichever you’re more likely to SKIP that you should do first. On the days when cardio felt like a huge chore and time wasn’t an issue, it needed to come first so I didn’t convince myself I could skip it.
Katie @ Talk Less, Say More recently posted…Best of October 2014
I love your thought process! I teach yoga sculpt, which has an optional cardio song, usually in the first half of the workout. Lately I’ve been switching it up and adding it to the end of class (before the cool down) which is a nice change for my long time students.
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Sounds like a fun class! 🙂
Weights first!
Good to know! Thank you!
I prefer to keep my cardio and lifting separate if possible so I can really dedicate my energy to the task at hand. If I have to do them together, cardio always after weights. I remember I did sprints before a workout once, it took me forever to recover! Never again 🙂 Thanks for the info!
Sam @ PancakeWarriors recently posted…Scary Good Pumpkin Cookies
Great info, thank you!
I actually prefer to do metabolic strength training, combining cardio and strength. On days when I just do strength, I do a short cardio warmup first.
Alison @ Daily Moves and Grooves recently posted…Behind the Scenes #32: I’m Just Weird
I usually do cardio, lifting, and then like 10 more minutes of cardio. I’m going to have to switch it up and see if it makes a difference! Having never done lifting before cardio, what do you do as a warm up?
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